Warm Up
90 sec. jumping jacks
Pass throughs/shoulder PVC
3x
25 squats
20 sit ups
15 ring rows
Strength
Power cleans
5 x 3 @ 70-80%
WOD
Tabata
1 min. rest between rounds
Sit ups
Back squat 45/35
Push press 45/35
Bar hop overs
Final score is lowest number of reps
Post
Foam roll legs and back